Gluten-free meal plan for elimination diet

Navigate food sensitivities with the Gluten-Free Meal Plan for Elimination Diet. This plan includes a variety of easily digestible meals like rice-based dishes, simple vegetable stir-fries, and lean proteins. Each phase of the diet is carefully planned to methodically identify potential food intolerances, ensuring a comprehensive and gluten-free approach to dietary exploration.

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Meal plan grocery list

Rice porridge
Banana
Honey
Chicken breast
Quinoa
Carrots
Mixed greens
Cherry tomatoes
Cucumber
Olive oil vinaigrette

Greek yogurt
Fresh fruit salad ingredients
Salmon
Sweet potatoes
Zucchini
Oat milk
Spinach
Blueberries
Rice pasta
Tomato sauce

Ground turkey
Apple slices
Almond butter
Tofu
Bell peppers
White rice
Feta cheese
Jasmine rice
Broccoli
Peaches or melon

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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Oct. 1, 2024.

Meal plan overview

The Gluten-Free Meal Plan for Elimination Diet is a unique approach to identifying food sensitivities, starting with gluten-free options. It includes a strategic selection of foods to eliminate and then gradually reintroduce, focusing on easily digestible, allergen-free ingredients.

This plan provides a guided, step-by-step approach to discovering dietary triggers in a gluten-free context, making the elimination process both effective and insightful.

Foods to eat

Whole Foods: Focus on unprocessed meats, fruits, vegetables, and gluten-free grains.
Lean Proteins: Chicken, turkey, and fish.
Vegetables and Fruits: A wide variety for nutrients (avoid any known allergens).
Gluten-Free Whole Grains: Quinoa, brown rice, and certified gluten-free oats.
Healthy Fats: Olive oil, avocado, and nuts (unless nuts are being eliminated).

✅ Tip

Use naturally gluten-free grains like rice and quinoa as a base for meals while avoiding processed gluten-free products that may contain other potential allergens.

Foods not to eat

Common Allergens: Dairy, eggs, soy, corn, nuts, and shellfish, unless already confirmed as safe.
Processed Foods: Often contain hidden allergens and gluten.
Gluten-Containing Grains: Wheat, barley, rye, and any products made from them.
Alcohol and Caffeine: Can be irritating for some individuals; may be included in the elimination.
Sugary Foods: Cakes, cookies, and candies.
Artificial Additives: Colorings, flavorings, and preservatives.

Main benefits

The Gluten-Free Meal Plan for Elimination Diet is designed to identify food sensitivities. It excludes gluten and other common allergens while providing balanced nutrition through fruits, vegetables, lean proteins, and gluten-free grains like rice and quinoa.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A gluten-free meal plan for an elimination diet can be adapted with these alternative products:

Instead of quinoa, try millet as a gluten-free grain that is also hypoallergenic.
Replace almond butter with sunflower seed butter to avoid nut allergens while maintaining creaminess.
For a different type of milk, use coconut milk instead of oat milk to add richness and avoid gluten.
Instead of feta cheese, try goat cheese, which is often easier to digest for those with lactose intolerance.
For a grain-free option, use spaghetti squash instead of rice pasta in your meals.

How to budget on this meal plan

Rice porridge, banana, and honey are great for breakfast and can be bought in bulk. Chicken breast and quinoa are staples that can be more economical in larger sizes. Utilize a variety of vegetables like mixed greens, cherry tomatoes, and cucumber in meals. Homemade Greek yogurt and fresh fruit salad can be cheaper and healthier alternatives to store-bought versions. Consider making your own gluten-free pasta dishes and tomato sauce for a cost-effective and versatile carbohydrate source.

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Extra tips

Any healthy snack ideas?

Cleanse your system with these 7 gluten-free snacks suitable for an elimination diet:

Steamed broccoli with lemon juice
Quinoa salad with cucumber, tomato, and olive oil
Baked chicken breast with herbs
Green smoothie with kale, cucumber, and coconut water
Brown rice cakes with mashed avocado
Grilled fish with steamed asparagus
Mixed nuts and seeds

What should I drink on this meal plan?

During an elimination diet that’s gluten-free, focus on pure, simple drinks: water, homemade bone broth for nutrients, herbal teas like chamomile, and freshly squeezed fruit juices in moderation. Avoid processed or sugary drinks to maintain the diet's integrity.

How to get even more nutrients?

If you're on an elimination diet to identify food sensitivities, it's crucial to include a variety of gluten-free foods to ensure you still get all necessary nutrients. Focus on naturally gluten-free whole foods like meats, fruits, and vegetables. Quinoa and sweet potatoes are great for adding fiber and energy to your diet, while avocados provide healthy fats that are vital for vitamin absorption.

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